Bootcamp

Skill/Strength: seated box jumps
6x3 increasing height

Conditioning: with a partner,
18' AMRAP

30 sync air squats
200m run for athlete 1, 12 burpees for athlete 2 (switch each round)

Light:
RX:
Adv: 15 burpees

CrossFit

Skill/Strength: max height box jumps

start with seated boxjumps. if you
can't make the height, do standing
box jumps

Conditioning: with a partner,
complete 10 rounds of (TC: 18')

When athlete 1 finished 20/15 cal,
athlete 2 can start with the row.

20/15 cal row
50 air squats

by Louie

Strength

5x5 back squat @ 60% (speed!)
5x8 barbel press

accessory:
4x 10 band pull aparts + 10 banded face pulls
4x10 front rack lunges
 

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